On my second round, my mind was saying ‘YOU CAN DO THIS’ but my body was saying ‘YOU’RE AN ABSOLUTE IDIOT’. I almost listened to my body and ditched weight but I’m glad I sided with my mind. This one was tough but all mental. I have NEVER sworn so much in my life. My shoulders and wrists are still throbbing.
Good luck with everyone this evening lol IT BURNSSSSSSSSSSSSS π Change for change?
Michelle
Great job Shannon!
Shannon
Thanks Michelle! Great push at the end today π
Sebastian
Shoulder Press (x5)
65 75 85 95 110 (used my legs a bit in the last rep)
8 Rounds:
30 sec. handstand hold
20 DUs
Time: 12.04
Michelle
WU x 2
OHS x 5 45-50-55-60-65 (x3) Thanks for the video Kevin, it’s really helpful. I tried to concern myself with technique, and not getting a PR
WOD
8 rounds
30 sec. Overhead hold (75# for first 2, dropped to 70 # after)
20 DU
16:20
If you are going to finish last at something, Crossfit is the place to do it. WOW, THANKS for all the support everybody!!!
Pat, I thought it was hilarious, when you told me that my “explicit string of words” wasn’t even a word, and to just pick up the bar!
Michelle
By the way, Mario you are one scary dude!
Mario
I usually look much happier. π
Lora
Crazy pic Mario! π Love it!
Kevin should post that pic on the door – “Property protected by Super Mario”
WOD: 8 Rounds
30 Second Overhead Hold (70#)
20 DU-60 Singles
Time: 10:33
Amanda
Lunchtime nooner!
WOD rx’d: 13:05.
Well that was humbling – I went in thinking I was pretty good at handstands. lol
Amanda
And I’m sore from head to toe. It’s been a great week of wod’s!
Leesa
You did GREAT!!! π
Shannon
Good work Amanda π
Tom
wu as posted
deadlift 5 @ 185, 205, 225, 235, 250 (pr of 15)
need to work on my math i was supposed to go to 240.
8 rounds of hand stand hold for 30 secs and 60 singles
time 12:59
that was just plain miserable on the shoulders so if i forget to thank you Kevin you will understand i hope.
Amanda
LOL! I didn’t thank him either. I usually do so with a few vulgarities though…he seems to like it.
Sarah
I think he likes the vulgarities.. brings out his EVIL laugh… π
wu x 2
strength – Back squats x 5
135, 155, 175, 185, 195 (hold at the bottom for 2-3 sec)
WOD : 8 rounds
30 sec Hand stand hold
scale – 60 singles
Time = 14.05 (Thanks Kevin for the help on my last three rounds)
Amanda
Great job on your hand stands, Gilles!
Kim
WUx2
Strength Deadlifts
145-155-165-175-185 (PR) all X5
WOD: 8 Rounds
30 Second Overhead Hold (80#)
20 DU
Time: 12:08
This was the first time I attempted DU’s in a WOD…only stuck to singles before. My first round I went all 20 unbroken which my previous record was 6! It didn’t go as smooth for the rest of the workout but I stuck with it. I think I was swearing a lot in the end π
WU x 2 (got 10 unbroken, consecutive kipping pull-ups! Didn’t even have to hang off bar and reset my kip. Personal highlight of the day!)
Strength: Cleans x 5
110-120-130-140-150
Did yesterday’s WOD: βHang Onβ
5-10-15-10-5 reps
Deadlifts @ 170#
Toes through Rings
Time: 7:55
Pretty disappointed in the time, but glad I did it.
Deadlifts were pretty smooth but damn those 15x Toes-through-Rings were tough!
Lora
Congrats on your kipping pullups Blake. π Your WOD time was really good too. Nothing to be disappointed with there.
Natacha
Good job Blake! You’ve come a long way!
Hannah
Ohs: 45, 50, 52, 55 (fail), 55. X 3
3 K run @ 15:49
Thanks to Patrick, best pace bunny ever: I screwed up route so he figured out how much further I needed to go for 3 K, and ran with me in his work boots! Thanks!!
Michelle
Great time Hannah!
Lora
Great time Hannah! π
Lance
WU x2
Deadlift x5
155-165-175-185-200
8 rounds
30 second handstand hold
20 Double Unders
21 minutes
natacha
WUx2
push press 5RM: 55#
“Rowing Fran”
500m row
21 Thrusters (40#)
21 pullups (blue band)
375m row
15 Th and PU
200m row
9 Th and PU
time: 12:39
great workout!
plank for about a minute
Krista
Wu x2
No strength…late getting back in town from business travel
WOD
30 sec handstand
20 DUs subbed for 60 singles (no shoes…du would have been tough!!)
8:16
Happy with that, stayed consisten at 30 sec of work on each…but tripped up one or twice on skipping. Glad I pushed through the burn and did the handstands unbroken. Loved this one π
Lora
All handstands were unbroken? WOW!! Great job!
Krista
Yeah…those I can do π I take what I can get!! Thanks Lora If I only had your DUs π
WOD as Rx
8 rounds
30 sec handstand holds
20 double unders
Time = 10:38
Oh my…shoulders were on fire on the second round.
Really liked this one π
Cashout: 2 x 1 min planks
jeff s
nice work on this one lora.. had DU envy big time!! lol..
jeff s
1xmob
2xWU
strength push jerk x 5
with helping out with fundamentals i’m picking up some of the pointers myself.. like push jerk, had always held the bar in my hands, instead of it resting on my shoulders so my dip drive amounted to very little upward momentum as my arms just absorbed it, wow.. what a difference it makes doing things as they are meant to be done!.. so how about some tips on DU now coach???? lol..
45-95-115-125-135-145-155
wod as Rx
suffered through DU.. thanks for the video tape evidence of my poor form coach! π have something to work on for the weekend now!
did all handstands unbroken.. but had plenty of rest while doing DU so do they really count? lol
16;10 i think..
cashout 2 minute plank
nice work 6:30…
Krista
He’s getting everyone with videos lol brutal truth at times, but all good!! Yes they count, good job on DUs Jeff!!
Sarah
Mobility
WU x 2
Strength: Shoulder Press
25-30-35-40-45 – focused on form
Struggled with my handstand holds, and tried double unders for first 3 rounds but switched to singles. Thanks for the encouragement 5:30 class and Jeff S!
I was happy I got to 135 with my shoulder press today. Maybe I should have done overhead weight instead of handstand holds! π
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Mario looks possessed in this pic! lol π
Power Cleans x3
115-135-155-175-190 (PR for reps! – it’s been a good week so far)
8 rounds
30 sec Handstand Hold
20 Double Unders
7:58
Very tough on shoulders.
Front Squat x1
110 130 150 170 185F 180 PR
8 Rounds
30 sec. handstand hold
20 double unders
8:10
Congrats on your front squat PR! WOW!! π
Nice PR AND nice time on the wod. I just did it and I have f’ing idea how you did it in 8 minutes?! Impressive!
You did great today Jo! Good work and very fast.
Thanks ladies!
Shannon – you’re getting strong..and good at DUs π Hard work is paying off!
WUx2
Strength: Squat Cleans 3x
95-135-145-155-165
WOD as Rx: 9:34
You and Jo made it look easy!!
That photo is Badass Mario!!!
Looks like I need an exorcism. Big time.
HAHA!
Made my morning seeing that lol.
I was actually kinda shocked that I could pull off such a mean face. :p
You should stare at the dragon boat competitors like that next year. ha
Yesssssssssss!
WU x 2
Deadlifts x 3
135-165-195-225-235
WOD
8 rounds
30 sec. Overhead hold (110# for first 2, dropped to 100 # after)
20 DU
14:56
Tip of the day: It’s worth paying 5 $ to switch your WOD
haha! I’m doing this one! It looks fun!
WUx2
Strength (Ring Dips- 2 skinny bands)
10-10-10-10-10
WOD: 8 Rounds
30 Second Overhead Hold (85#)
20 DU
Time: 9:50
On my second round, my mind was saying ‘YOU CAN DO THIS’ but my body was saying ‘YOU’RE AN ABSOLUTE IDIOT’. I almost listened to my body and ditched weight but I’m glad I sided with my mind. This one was tough but all mental. I have NEVER sworn so much in my life. My shoulders and wrists are still throbbing.
Good luck with everyone this evening lol IT BURNSSSSSSSSSSSSS π Change for change?
Great job Shannon!
Thanks Michelle! Great push at the end today π
Shoulder Press (x5)
65 75 85 95 110 (used my legs a bit in the last rep)
8 Rounds:
30 sec. handstand hold
20 DUs
Time: 12.04
WU x 2
OHS x 5 45-50-55-60-65 (x3) Thanks for the video Kevin, it’s really helpful. I tried to concern myself with technique, and not getting a PR
WOD
8 rounds
30 sec. Overhead hold (75# for first 2, dropped to 70 # after)
20 DU
16:20
If you are going to finish last at something, Crossfit is the place to do it. WOW, THANKS for all the support everybody!!!
Pat, I thought it was hilarious, when you told me that my “explicit string of words” wasn’t even a word, and to just pick up the bar!
By the way, Mario you are one scary dude!
I usually look much happier. π
Crazy pic Mario! π Love it!
Kevin should post that pic on the door – “Property protected by Super Mario”
Hahah! Excellent
Love it Lora! ha ha ha π
haha!!
funny!
hahaha!
βHang Onβ
5-10-15-10-5 reps
Deadlifts (100#)
Toes through Rings
time= 5:56
Change for change. Hang on is right! wow
Pretty fast there! Such a Beast! Love it… π
you guys are awesome!! <3
Express Lunch Class
WUx1
WOD: 8 Rounds
30 Second Overhead Hold (70#)
20 DU-60 Singles
Time: 10:33
Lunchtime nooner!
WOD rx’d: 13:05.
Well that was humbling – I went in thinking I was pretty good at handstands. lol
And I’m sore from head to toe. It’s been a great week of wod’s!
You did GREAT!!! π
Good work Amanda π
wu as posted
deadlift 5 @ 185, 205, 225, 235, 250 (pr of 15)
need to work on my math i was supposed to go to 240.
8 rounds of hand stand hold for 30 secs and 60 singles
time 12:59
that was just plain miserable on the shoulders so if i forget to thank you Kevin you will understand i hope.
LOL! I didn’t thank him either. I usually do so with a few vulgarities though…he seems to like it.
I think he likes the vulgarities.. brings out his EVIL laugh… π
I agree…. evil laugh.. mouhaaha! hehehe.
That picture is creeping me out! LOL .He looks like Jack Nicholson from “The Shining”
OMG! Yes, he does! LOL
MOB
Stretching
WOD Rx’d
9:31 (did 9 rounds just in case I mis-counted. All HSH unbroken!)
wu x 2
strength – Back squats x 5
135, 155, 175, 185, 195 (hold at the bottom for 2-3 sec)
WOD : 8 rounds
30 sec Hand stand hold
scale – 60 singles
Time = 14.05 (Thanks Kevin for the help on my last three rounds)
Great job on your hand stands, Gilles!
WUx2
Strength Deadlifts
145-155-165-175-185 (PR) all X5
WOD: 8 Rounds
30 Second Overhead Hold (80#)
20 DU
Time: 12:08
This was the first time I attempted DU’s in a WOD…only stuck to singles before. My first round I went all 20 unbroken which my previous record was 6! It didn’t go as smooth for the rest of the workout but I stuck with it. I think I was swearing a lot in the end π
that is an awesome DU PR!!! great job Kim!
WOOOOHOOO KIM!! Good work π
woah!! 20 unbroken?? HUGHE PR!!
Those DUs were AWESOME! You made the DUs look easy!
And yes…you were swearing like a sailor.
Congrats on the double under PR! No more singles for you, girl!
Congrats!
WUx2 (toes to bar only one rep… ran out of time)
Push Press x 1
45-65-90-115(F)-115 (20# PR)
WOD as Rx’d:
14:42
I could have done about 1 minute or possibly 2 shorter if my underpants would have been cooperating.
I really loved this wod! Any new moves like that, that I’m able to do, I find really exciting. Another one I really liked was the frog(?)
Im unable to find the proper term for the frog leap things on the internet! It was a wod at the old gym…. really fun.
Something else that I want to try for “fun” is jumping as high as I am able to go! π
Haha! You crack me up!! What was the issue with your ‘underpants’ ?! lol
For the “frog”… do you mean the Burpee Long Jumps???
Good luck resolving the ‘underpants’ issues π
YUP!!! that’s what it was called! Im not gonna bother looking it up, because im like 99.9999% sure! hehee. they were really empowering! haha.
My underpants were going down, down, down.. thanks to a true blue friend, I know where to go for proper crossfit ones =) hehe.
C4C: AMRAP 5 Pull ups, AMRAP 5 Push ups
28/28
Liked this one quite a bit and glad I was able to dodge those Hand stands. Nice work 5:30.
Way to stick with it Chris!
nice score man!!!
That’s a great score Dan!
WUX2
Strength: Front Squats
(x3) 85 – 95 – 105 – 110 – 115(x2)
Did this weight in the past, but just wasn’t feeling strong tonight.
WOD: with 60# Overhead hold + Double Unders
Time: 10:25
All OHH’s were unbroken, and 7 of 8 sets of DU’s were unbroken.
Time was lost in transition.. but liked this WOD — even with the shoulder burn!! π
Good work Tracy!
WU x 2
push press x 5
105-125-140-160-175 (2 reps)
WOD
8 rounds
30 sec. Overhead hold (135#)
60 single unders
T: 10:51
It’s Wario!!
http://danielprimed.com/wp-content/uploads/2011/05/Wario_dumbbells_WL4.png
WU x 2 (got 10 unbroken, consecutive kipping pull-ups! Didn’t even have to hang off bar and reset my kip. Personal highlight of the day!)
Strength: Cleans x 5
110-120-130-140-150
Did yesterday’s WOD: βHang Onβ
5-10-15-10-5 reps
Deadlifts @ 170#
Toes through Rings
Time: 7:55
Pretty disappointed in the time, but glad I did it.
Deadlifts were pretty smooth but damn those 15x Toes-through-Rings were tough!
Congrats on your kipping pullups Blake. π Your WOD time was really good too. Nothing to be disappointed with there.
Good job Blake! You’ve come a long way!
Ohs: 45, 50, 52, 55 (fail), 55. X 3
3 K run @ 15:49
Thanks to Patrick, best pace bunny ever: I screwed up route so he figured out how much further I needed to go for 3 K, and ran with me in his work boots! Thanks!!
Great time Hannah!
Great time Hannah! π
WU x2
Deadlift x5
155-165-175-185-200
8 rounds
30 second handstand hold
20 Double Unders
21 minutes
WUx2
push press 5RM: 55#
“Rowing Fran”
500m row
21 Thrusters (40#)
21 pullups (blue band)
375m row
15 Th and PU
200m row
9 Th and PU
time: 12:39
great workout!
plank for about a minute
Wu x2
No strength…late getting back in town from business travel
WOD
30 sec handstand
20 DUs subbed for 60 singles (no shoes…du would have been tough!!)
8:16
Happy with that, stayed consisten at 30 sec of work on each…but tripped up one or twice on skipping. Glad I pushed through the burn and did the handstands unbroken. Loved this one π
All handstands were unbroken? WOW!! Great job!
Yeah…those I can do π I take what I can get!! Thanks Lora If I only had your DUs π
really want a 7am class…. but heading to bed! Im on the waiting list………….. wish there was a 8:30 class SOON! π
iS This class only for the summer? and when does it start?
Mobility
WU x 2
Strength: Push press (x3)
45(10)-65-85-105-115-125
WOD as Rx
8 rounds
30 sec handstand holds
20 double unders
Time = 10:38
Oh my…shoulders were on fire on the second round.
Really liked this one π
Cashout: 2 x 1 min planks
nice work on this one lora.. had DU envy big time!! lol..
1xmob
2xWU
strength push jerk x 5
with helping out with fundamentals i’m picking up some of the pointers myself.. like push jerk, had always held the bar in my hands, instead of it resting on my shoulders so my dip drive amounted to very little upward momentum as my arms just absorbed it, wow.. what a difference it makes doing things as they are meant to be done!.. so how about some tips on DU now coach???? lol..
45-95-115-125-135-145-155
wod as Rx
suffered through DU.. thanks for the video tape evidence of my poor form coach! π have something to work on for the weekend now!
did all handstands unbroken.. but had plenty of rest while doing DU so do they really count? lol
16;10 i think..
cashout 2 minute plank
nice work 6:30…
He’s getting everyone with videos lol brutal truth at times, but all good!! Yes they count, good job on DUs Jeff!!
Mobility
WU x 2
Strength: Shoulder Press
25-30-35-40-45 – focused on form
WOD
8 rounds
30 sec overhead holds (45#)
60 singles
Time = 9:07
Keep trying DU but haven’t conquered it as of yet. Probably could have used more weight on this one but wasn’t sure before starting.
Great job pushing on Chris! Proud of you!
Mobility
WU x 2
Strength: shoulder press
65-95-115-125-135(2)
WOD
8 rounds
30 sec handstand holds
20 double unders
Time = 19:18
Struggled with my handstand holds, and tried double unders for first 3 rounds but switched to singles. Thanks for the encouragement 5:30 class and Jeff S!
I was happy I got to 135 with my shoulder press today. Maybe I should have done overhead weight instead of handstand holds! π